You want to have vegan breakfast and are still looking for ideas and recipes? Then you've come to the right place! Surely you're wondering right now, what you can even enjoy everything so plant-based for breakfast. After all, animal products such as milk, yogurt, eggs or honey, but also cheese or sausage fall out of hearty breakfast recipes.
But don't worry, I have summarized my favorite vegan breakfast recipes and tips in this article. You will find a wide selection of especially healthy and nutritious Smoothies to delicious pancakes and especially quick recipes. Gluten free or savory vegan breakfast recipes are also included. Let's go!
Here you will find in advance a short Overview about the tips:
- Smoothies
- Overnight Oats
- Fruit salad
- Tofu scramble
- Vegan sandwiches
- Pancake
- Buckwheat muesli
- Raw vegan buckwheat porridge
- Buckwheat porridge with sprouts
Tip: In the contributions "Vegetarianism Statistics." and "Veganism Statistics" you will find facts and figures about vegan-vegetarian nutrition and its impact.
1. smoothies
Smoothies are usually prepared quite quickly and contain many nutrients. Currently, I always start with a smoothie in the day and now share with you my favorite recipes for vegan smoothies.
If you take the smoothie to work, you can add frozen fruit or ice cubes to it in the summer, add frozen fruit or ice cubes to the smoothie to keep it cool and fresh cool and fresh. Of course, you can vary the amount of liquid vary according to your taste. If you like your smoothie more liquid, add a little more. and if you prefer it creamier, add a little less than indicated.
Of course, the preparation of the smoothies is always the same - everything in the blender and go.
Tip: How you vegan at work I'll show you how to stay in a separate post.
Protein smoothie - protein bomb for vegan breakfast
In the protein smoothie, as the name suggests, the protein content plays a significant role. However, it also contains healthy fats and carbohydrates, so that you can have a healthy breakfast. cover a large part of your macronutrients simply by following your heart.
Here's everything you need to make a protein-packed vegan smoothie:
- 2 bananas
- 100 gram blueberries
- 2-3 dates, dried, pitted
- 250 ml vegetable milk
- A handful of nuts, your choice
- 20 grams hemp seeds, hulled
- 20-30 gram protein powder
- Optional: arugula or spinach, if you're in the mood for some extra greens
Fruit smoothie
A fruit smoothie is a super light breakfast that you can digest quickly. Here you get especially fast carbohydrates. So throughout the day, make sure you're meeting your protein needs and also incorporating a healthy source of fat into your meal. Here are the ingredients for my favorite:
- 1 fresh mango
- ½ pineapple
- Juice of one lemon
- 3-4 dates, dried, pitted
- Water, fruit juice or vegetable milk of your choice
Tip: In summer and fall, you can use regional fruits such as berries, plums, plums, pears or apples instead of tropical fruits.
Green smoothie - plenty of nutrients for vegan breakfast
With a green smoothie you can have a wide range of nutrients already take with breakfast to you. Here again the ingredients to make:
- 2 bananas
- A large handful of arugula - at the beginning of the year is also offered Kale as a seasonal and nutritious alternative to
- 3-4 dates, dried, pitted
- 300 ml water
- 1 tablespoon flaxseed
"Seasonal smoothie" for autumn
This smoothie is made from only four ingredients is a little bit more elaborate, but particularly tasty. The pumpkin must be cooked or boiled before mixing. It is best to cook or bake a large amount of pumpkin and use the rest for lunch or dinner. Following again the ingredients:
- 1 small Hokkaido pumpkin (cooked or boiled)
- 2 bananas
- 400 ml coconut milk
- Cinnamon
If 400 ml of coconut milk is too much fat or too heavy for you, then you can either use 200 ml of coconut milk and 200 ml of water or you can use 400 ml of coconut milk.
Of course, bananas are not necessarily a seasonal fruit in autumn, but on the other hand, bananas are available all year round and if you look for Fairtrade or organic labels, the environmental conditions (keywords: pesticide use, monocultures, fair working conditions) are also better than with conventional bananas.
2. quick overnight oats
To make things go especially fast in the morning, you can prepare overnight Overnight Oats the night before. There are many ready-made Overnight Oats, but they are but most of them are relatively expensive.
I personally just use tender oatmeal and spice it up with berries, nuts and now and then a banana. I then add some cinnamon, coconut flakes or chopped dried dates and a plant-based milk. The vegetable milk should slightly cover your mixture, because the oat flakes still soak up overnight.
To save even more time, you can premix your overnight granola mix in bulk and store it in a canning jar.
Tip: If you're looking for a gluten-free alternative, buckwheat cereal might be right for you!
3. fruit salad
A particularly simple and quick breakfast can be a fruit salad. Especially in summer, a fruit salad is super refreshing and can be made as seasonal as possible. With apricots, apples, cherries and berries, you have a vitamin-rich and seasonal vegan breakfast.
Hearty vegan breakfast recipes
For all those who do not want it so sweet in the morning, I have also found a few delicious savory vegan breakfast recipes. The absolute classic for hearty vegan breakfast is certainly the tofu scramble. That's why the tofu scramble is also included in this post.
4. tofu scramble
A high protein vegan breakfast recipe is the Tofu scramble. You can enjoy the tofu scramble just like that or toast some bread with it. It is best to use a relatively soft tofu, but not silken tofu, because it is too soft.
The recipe makes a large serving.
- 1 spring onion or half a red onion
- 1 block natural tofu, 200 gram
- 6-8 cherry tomatoes, halved
- ½ tsp Kala Namak salt
- ¼ tsp turmeric
- Pepper, to taste
First heat the oil in the pan. At the same time cut the onion into small pieces. Then you have to cut the tofu into as small as possible and then crumble it over the pan and add it to the pan. into the pan. Once you're done with that, add the onion and heat it up for about five minutes. and heat for about five minutes. At the same time, cut the tomatoes in half. tomatoes. Now add the tomatoes and the spices and mix everything. After two minutes you can add a little water if the consistency is not liquid enough. liquid/slurry enough, add a little water and mix everything well. After that you can enjoy the tofu scramble.
5. vegan sandwiches
Another alternative for a hearty vegan breakfast are Sandwiches. Sandwiches are delicious and keep you full for a long time. There are really countless different ways to make vegan sandwiches. Hearty or sweet, both are possible. Another advantage of sandwiches is that they are super easy to prepare and transport so that you can also take them with you to work.
Gluten free and vegan breakfast
I've written a lot about gluten-free vegan breakfast recipes and I'd like to summarize my highlights and best gluten-free vegan breakfast tips here.
For a gluten-free breakfast, buckwheat is my personal favorite. Although it is called buckwheat, buckwheat is not a grain, but a Knotweed and therefore gluten-free.
You can simply buy natural buckwheat and cook or sprout it, or you can buy buckwheat flakes directly. You can cook them or eat them raw, because they are already processed. What you can do with buckwheat, I show you in the following gluten-free vegan breakfast recipes.
6. vegan gluten free pancakes from buckwheat
In a contribution over vegan breakfast recipes Pancakes may be must not be missing. The special feature: it is vegan gluten-free pancakes. You simply make them with buckwheat flour, bananas, flaxseed, hemp protein powder and baking powder.
Vegan gluten-free pancakes are a great option, especially for the weekend. Weekends, when you have more time for breakfast. This Pancake recipe is also optimal for recovery after a workout, as it contains both glucose and protein. contains.
With the pancakes I recommend blueberries and a sweet date-cashew cream.
Date cashew cream
The date cashew cream is a super delicious Topping for your pancakes. However, you can use the cream also smear on bread or rolls or use as a spread for a sweet vegan sandwich, for example with toast and bananas.
To make the date cashew cream, simply toss a large handful of cashews with 5-6 dates (dried and pitted) and some vegetable vegetable milk in a blender and puree until smooth. It is best to start with a little less vegetable drink, so that the cream is nice and thick. If it gets too thick, you can always add more liquid. However, if you started with too much liquid, it is always a bit difficult to thicken the cream again. to thicken again.
Of course, you can also vary the cream. With some cocoa powder you can prepare a delicious chocolate cream. Or you can add hazelnuts and have a delicious nut cream. Alternatively, you can make a wonderful Christmas cream with some cinnamon and orange zest, which goes especially well with dessert on Christmas Eve. Just experiment with what you have at home and what you like.
7. gluten free buckwheat muesli
For a quick Buckwheat muesli buckwheat flakes are ideal, because you do not have to process them. Alternatively, you can also use buckwheat sprouts, but you have to germinate them at least one day before. Then simply mix the sprouts with a vegetable milk of your choice, some cinnamon and fruit of your choice. I especially like a combination of berries and buckwheat.
8. raw vegan buckwheat porridge
A simple raw vegan breakfast porridge consists of sprouted buckwheat, flaxseed and a vegetable milk of your choice. You can top the whole thing with fruit, coconut flakes, cinnamon and cacao. The raw vegan breakfast porridge is easy to digest and quick to prepare.
9. warm buckwheat porridge with sprouts
A warm breakfast porridge is actually a breakfast classic, but now the breakfast porridge has somehow fallen out of fallen out of fashion. Personally, I like the buckwheat porridge especially in the cold months, because then I prefer to have something warm for breakfast. My favorite with blueberries or sour cherries, which I add at the very end. I add them at the end.
Vegan breakfast - Simple, fast and delicious
So, those were my vegan breakfast tips. I hope, that there was something for you. There is really a variety of vegan Breakfast recipes, so that variety and a balanced breakfast in everyday life without milk, cheese, sausage and honey is possible.
I hope you now have enough inspiration on hand to start eating vegan breakfasts. Do you have any questions or more delicious recipes and tips to share? Then just write me a comment.
All the best,
P.S.: In the Nutrition theme you will find many more health and nutrition tips. I can especially recommend the articles on sustainable nutrition and the connection of Nutrition and the environment.
